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  6. Mackerel vs. American cheese

Mackerel vs. American cheese — In-Depth Nutrition Comparison

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Significant differences between Mackerel and American cheese

  • Mackerel has more Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Magnesium, however, American cheese is richer in Calcium, Phosphorus, and Vitamin A RAE.
  • Mackerel covers your daily Vitamin B12 needs 729% more than American cheese.
  • American cheese has 90 times less Vitamin B3 than Mackerel. Mackerel has 6.85mg of Vitamin B3, while American cheese has 0.076mg.
  • Mackerel contains less Saturated Fat.

Specific food types used in this comparison are Fish, mackerel, Atlantic, cooked, dry heat and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Mackerel vs American cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mackerel
Mackerel
6
:
4
American cheese
American cheese
Contains more Iron +149.2%
Contains more Magnesium +273.1%
Contains more Potassium +203.8%
Contains less Sodium -95%
Contains more Copper +104.3%
Contains more Selenium +155.4%
Contains more Calcium +6866.7%
Contains more Phosphorus +130.6%
Contains more Zinc +164.9%
Contains more Manganese +105%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Contains more Iron +149.2%
Contains more Magnesium +273.1%
Contains more Potassium +203.8%
Contains less Sodium -95%
Contains more Copper +104.3%
Contains more Selenium +155.4%
Contains more Calcium +6866.7%
Contains more Phosphorus +130.6%
Contains more Zinc +164.9%
Contains more Manganese +105%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mackerel
Mackerel
7
:
5
American cheese
American cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +960%
Contains more Vitamin B2 +76.1%
Contains more Vitamin B3 +8913.2%
Contains more Vitamin B5 +145.7%
Contains more Vitamin B6 +751.9%
Contains more Vitamin B12 +1166.7%
Contains more Vitamin A +425%
Contains more Folate +300%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +960%
Contains more Vitamin B2 +76.1%
Contains more Vitamin B3 +8913.2%
Contains more Vitamin B5 +145.7%
Contains more Vitamin B6 +751.9%
Contains more Vitamin B12 +1166.7%
Contains more Vitamin A +425%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
3
American cheese
American cheese
Contains more Protein +31.5%
Contains more Water +34.5%
Contains more Fats +78.5%
Contains more Carbs +∞%
Contains more Other +33.5%
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
American cheese
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more Protein +31.5%
Contains more Water +34.5%
Contains more Fats +78.5%
Contains more Carbs +∞%
Contains more Other +33.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
American cheese
American cheese
Contains less Saturated Fat -76.9%
Contains more Polyunsaturated fat +234.4%
Contains more Monounsaturated Fat +17.6%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Contains less Saturated Fat -76.9%
Contains more Polyunsaturated fat +234.4%
Contains more Monounsaturated Fat +17.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel American cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel American cheese Opinion
Net carbs 0g 3.7g American cheese
Protein 23.85g 18.13g Mackerel
Fats 17.81g 31.79g American cheese
Carbs 0g 3.7g American cheese
Calories 262kcal 371kcal American cheese
Sugar 2.26g Mackerel
Calcium 15mg 1045mg American cheese
Iron 1.57mg 0.63mg Mackerel
Magnesium 97mg 26mg Mackerel
Phosphorus 278mg 641mg American cheese
Potassium 401mg 132mg Mackerel
Sodium 83mg 1671mg Mackerel
Zinc 0.94mg 2.49mg American cheese
Copper 0.094mg 0.046mg Mackerel
Manganese 0.02mg 0.041mg American cheese
Selenium 51.6µg 20.2µg Mackerel
Vitamin A 180IU 945IU American cheese
Vitamin A RAE 54µg 250µg American cheese
Vitamin E 0.8mg American cheese
Vitamin D 23IU American cheese
Vitamin D 0.6µg American cheese
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.015mg Mackerel
Vitamin B2 0.412mg 0.234mg Mackerel
Vitamin B3 6.85mg 0.076mg Mackerel
Vitamin B5 0.99mg 0.403mg Mackerel
Vitamin B6 0.46mg 0.054mg Mackerel
Folate 2µg 8µg American cheese
Vitamin B12 19µg 1.5µg Mackerel
Vitamin K 2.6µg American cheese
Tryptophan 0.267mg 0.232mg Mackerel
Threonine 1.045mg 0.772mg Mackerel
Isoleucine 1.099mg 0.938mg Mackerel
Leucine 1.938mg 1.716mg Mackerel
Lysine 2.19mg 1.516mg Mackerel
Methionine 0.706mg 0.475mg Mackerel
Phenylalanine 0.931mg 0.939mg American cheese
Valine 1.228mg 1.187mg Mackerel
Histidine 0.702mg 0.546mg Mackerel
Cholesterol 75mg 100mg Mackerel
Trans Fat 1.144g Mackerel
Saturated Fat 4.176g 18.057g Mackerel
Omega-3 - DHA 0.699g 0.006g Mackerel
Omega-3 - EPA 0.504g 0.012g Mackerel
Omega-3 - DPA 0.106g 0.021g Mackerel
Monounsaturated Fat 7.006g 8.236g American cheese
Polyunsaturated fat 4.3g 1.286g Mackerel
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel American cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
235%
Mackerel
32%
American cheese
Minerals Daily Need Coverage Score
64%
Mackerel
106%
American cheese

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 1588mg)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 13.881g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is cheaper?
American cheese
American cheese is cheaper (difference - $4.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.